This much amount of Carbs in Your Diet Can Revert Your Diabetes and Prediabetes
The blood sugar level of 126mg/dL indicates that you have Diabetes while the blood sugar level ranging from 100 to 125 mg/dL indicates you have Prediabetes.
Till now, we have come across several interventions to manage and control diabetes. But this recent study revealed a dietary intervention that can revert your type 2 diabetes.
Carbohydrates are the major source of energy in our diet. The foods rich in carbs elicit higher glycemic and insulinemic responses. This increases insulin resistance and promotes Type 2 diabetes.
We Indians are reported to consume about 65-75 percent of calories from carbohydrates, for which rates of diabetes in India have been increasing abruptly.
The secular trend studies reported that the urban regions of India experience a ten-fold increase in the occurrence of diabetes over 40 years. Besides, the occurrence of diabetes in populated cities of Chennai and Delhi has been increasing by almost 30 percent every four years.2
A recent study conducted by The Indian Council of Medical Research (ICMR)-India Diabetes (INDIAB) with data collected from October 2008 to December 2022 for 5789 individuals with self-reported diabetes reported that only 1748 individuals were able to achieve a good glycemic control while only 419 could achieve the health targets of glycemic control, blood pressure control, and LDL cholesterol control.
These results interpret that we lack in achieving health targets and embracing healthy behaviors in our lifestyle.1
Cutting the calories from carbs to 50-55 percent and simultaneously raising protein and fat to 20-25% and 20-30%, especially from green leafy vegetables and monounsaturated fats would be the best dietary intervention for the prevention and management of type 2 diabetes and heart diseases.
Besides, the quality of carbs matters equally. Carbs from brown rice, whole wheat bread, legumes, pulses, and green leafy vegetables are good quality carbs.
While the carbs from polished rice, refined wheat or maida, refined sugar, all processed foods, and sweetened beverages are bad quality carbs.
Another point of consideration is that limiting and excluding carbs are two different interventions. Excluding carbs from the diet completely can exclude all benefits associated with it. This can make targeted health difficult to achieve.
Another recent study conducted by the Indian Council of Medical Research–India Diabetes (ICMR-INDIAB) on macronutrient recommendations for remission and prevention of type 2 diabetes in Asian Indians suggested that it is possible to revert diabetes with certain dietary inteventions.3
Being a wide-scale epidemiological study on diabetes, 18,090 adults were assessed for their dietary behaviors.
The blood glucose and glycosylated hemoglobin were recorded in those adults after fasting and 2 hrs after glucose intake.
The study categorized glycemic levels in those adults into 3 formats:
- Newly diagnosed diabetes
- Normal glucose tolerance
The final results interpreted were as follows:
1.The individual diagnosed with diabetes for the first time should consume calories in the following format:
Carbs- (49-54) %
Protein – (19-20) %
Fat- (21-26) %
2.The individual diagnosed with Prediabetes with normal blood glucose should consume calories in the following format:
Carbs- (50-56) %
Protein – (18-20) %
Fat- (21-27) %
3.For prevention of progression of type 2 diabetes in Prediabetics you should consume calories in the following format:
Carbs- (54-57) %
Protein – (16-20) %
Fat- (20-24) %
4.To sustain normal blood glucose you should consume calories in the following format:
Carbs- (56-60) %
Protein – (14-17) %
Fat- (20-24) %
Now you can get your Diabetes and Prediabetes reversed by consuming the recommended portions of Carbs, protein and fat in your meals from DrTrust360 Diabetes and Prediabetes reversal diet plans.
Also, you can get your plan customized with Smart AI Health plan from DrTrust360 for a month, 3 months or 6 months.
For further convenience, you can have a word with our nutritionists to clarify your doubts.
Till now, we were under the notion that diabetes could be controlled, managed, and stabilized but there’s no way it can be reversed. But the recent studies by the Indian Council of Medical Research (ICMR)-India reveal that you can now revert your type 2 diabetes by switching to a dietary intervention that limits carbs and encourages protein and fat intake.
Simply, limiting your carbs intake to (49-54) % and (50-56) % can revert your Diabetes and Prediabetes respectively. This can certainly reduce the risk and the progression of the disease.